"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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20 MAY 2016

Lower from a Handstand (or Push-up) to your feet as slowly as possible, 10 repetitions
Lower from a Pull-up to a hang as slowly as possible, 10 reps

Rest as needed then,

“Barbell Strength”

Take 10:00 and establish your 1 repetition maximum weight Deadlift.

Then, with a Barbell loaded to 50 percent of your Max Deadlift perform,

For Time,
Clean, 12 Repetitions

Rest as needed then,

For Time,
Clean, 9 Repetitions

Rest as needed then,

For Time,
Clean, 6 Repetitions

Note: For the “Gymnastics Strength” component of the workout, take your time between repetitions to maximize the time spent in the decent. Keep an approximate time spent in the eccentric phase, with a goal of a total of 5:00. For the “Barbell Strength” use either a Power or Squat clean. Drop the bar as necessary between repetitions. Capture a “split time” for both the set of 12, 9 and 6 repetitions. Today’s workout focuses on develop an equal combination of both gymnastics and barbell strength.

Be sure to save the date! Saturday, May 28, 2016, at 1:00 PM our gym will be hosting the 4th annual Memorial Day Murph Hero Workout. Although extremely challenging, the workout can be modified for all fitness levels. Our very own Britain will be on the grill, and athletes participating in the 30 Day Nutrition Challenge are encouraged to bring their favorite “Zone Friendly” side dish to share!

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.